Half Marathon Training Program

Welcome to the Ascend Half Marathon Training Programs!

Whether this is your first trail half marathon or you’re aiming for a personal best, our training programs provide a supportive and structured approach to help you succeed. These 10-week programs are designed to prepare you for races like the Lake Sonoma Half Marathon (April 12, 2025), ensuring you’re ready to tackle the trails with confidence.

Choose Your Program

Finish Group

This program is perfect for runners tackling their first trail half marathon or returning to the distance after a break. With a focus on steady progression, trail confidence, and injury prevention, you’ll build endurance and enjoy every mile of your race.

Weekly Mileage: Starts at ~10 miles and peaks at ~20 miles.
Key Focus: Long trail runs, gradual mileage increases, and recovery.

Perform Group

Designed for experienced runners aiming to improve their performance. This plan includes challenging workouts like tempo runs, hill repeats, and race-specific strategies to help you maximize your potential.

Weekly Mileage: Starts at ~15 miles and peaks at ~30 miles.
Key Focus: Speedwork, advanced trail techniques, and performance optimization.

Training Highlights

Both programs feature:

Trail-Specific Workouts: Build strength and confidence on technical terrain.
Group Runs: Weekly speed and hill sessions to simulate race-day challenges.
Recovery Days: Structured rest to keep you injury-free and motivated.

Recommended Training Plan

Each plan spans 10 weeks and balances long runs, speed or hill-focused workouts, and rest or cross-training days to ensure steady progression and optimal preparation for race day. The programs include:

Midweek Runs: Focused on speed or hill work to develop strength and stamina.
Weekend Long Runs: On trails to simulate race conditions and build endurance.
Flexible Options: Incorporate strength training, cross-training, or additional rest based on your needs.

If you’re considering stepping up to the Marathon or 50K in the future, the Perform Group training plan offers a solid foundation to transition into a more advanced schedule.

Note – These training plans are intended as general recommendations and can be adjusted to suit individual needs and circumstances. They are not a substitute for professional advice. Always consult with a qualified coach or healthcare professional to tailor your training program to your specific goals and abilities.